01 November 2016

TUESDAY 161101

For Time,

30 Deadlifts
25 Burpees
20 Hang Power Cleans
25 Burpees
10 Shoulder to Overhead

Note: Today’s workout comes from our friends at CrossFit 1850, a CrossFit LEO Affiliate at Oregon City Police Department in Oregon City, OR. Mens prescribed weight is 135lb. and women’s weight is 95lb.


Team Six looking STRONGER!


Tuesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga with Coach)

Our 8AM Light Workout will be the same programming as HQ.

5PM Light workout with Coach:

“Light Gone Bad”

One Minute “On” followed by .10 Seconds “Off”

Assault Bike (40 – 70 RPM)
Concept2 Row (1:45 – 1:55 x 500 Meter Split)
1 Arm Power Ropes (Grind Station!)
Sledge Hammer Strikes
Peg Board (or Modified Rope Climb)

Todays Light session operates like the traditional Fight Gone Bad. However, with the extra 10 seconds between stations, Athletes are ensure a full 1:00 of “work” at their stations. Be prepared for up to 3 rounds of todays workout. Note the Assault Bike and Row are considered “grind” stations with a set interval or RPM to maintain.

Satvana (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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